Workouts Sept 5th – Sept 9th

Cycle 18 Week 1

With testing completed following cycle 17, it is now the beginning of a brand new cycle.

We will be continuing to implement the compound lifts such as the squat and deadlift every week along with some single leg work such as the rear foot elevated split squat. Both bilateral and unilateral upperbody work will also be incorporated.

The Turkish Get-up will remain in the programme as well as improving on general core strength and stability.

As usual, appropriate activation/mobilisation techniques will be used in all warm ups as well as rehab/prehab strategies.

Monday

i: 3 rounds

Wallball x 8

Slams x 8

Ring Row x 8

A1. RFESS 3 x 8 r/l

A2. Ring Flys 3 x 10

A3. Rev Crunch + Hollow Hold 3 x 5+20s

B1. 1/2 kneeling KB press 3 x 10 r/l

B2. Tempo Chins 3 x 6

Cond: Hill runs

Tuesday

A1. Strict Press + Push Press 4 x 5+5

A2. KB Upright Row 4 x 10

B1. Landmine 3 x 20

B2. Ring Hamstring curl 3 x 10

Cond 10 min partner

Man makers 1,2,3,4…

Wednesday

i: 3 rounds

Plank rot x 6 r/l

Deadbug x 16

KB Swing x 20

Groin Squeeze x 10

A1. Squat (every 2 mins for 10 mins) x 4

B1. TGU (1/2 + Full) 3 x 2 r/l

Cond: 45/15

Ropes

Goblet squat

Plank walkout

Twist

Burpee

Hang

Goblet rev lunge

Ball pick + toss

Plate crunch

KB Push Press

Ring row

Ring mountain climber

Thursday

A1. BB Hip Thrust 4 x 10

A2. Squat Jump 4 x 5

A3. Jump Lunges 4 x 5 r/l

B1. KB SA Row 3 x 10 r/l

B2. KB Press 3 x 10

Cond: 3 rounds 45/15

Wall Sit

Slam

KB PuPus

Friday

A1. Deadlift (every 2 mins for 10 mins) x 4

B1. Dips/ Push ups 3 x max

B2. Pull ups 3 x max

C1. Weighted Plank x 60/45/30s

Cond:

Start with 15 Burpee

6 Rounds:

10 Sit ups

10 KB Swings

Finish with 15 Burpees

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ADAM-083 1367742 / COLIN-(085) 142 2906DT Fitness & performance is a purpose built progressive training facility in Cork City. We provide high-level expertise in the physical preparation and development of those looking to better themselves to reach their health and performance goals.
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